The following weight training circuit can be performed 1-2 times a week.

This session is designed to work all the major muscle groups of the lower body. Aim to do the exercises after a proper warm-up. 

1) Calf machine

 
 
Stand straight with the balls of your feet on the platform, with the shoulder weight cushions comfortably placed on your shoulders, – avoid being bent up, or straining to reach the supports.

Lift and lower slowly for 2 – 3 sets of 10 – 12 reps working for a full range.

2) Cable adductor and abductor pulls, Inner / Outer Thighs
 
 
Do 2 sets 0f 10 – 12 reps with a suitable weight. Work one leg, then simply turn around to face the other way, in order to work the abductors.
 
Repeat on the other leg.

3) Leg Press Quadriceps

There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together – wide or shoulder width apart.

Work for 3 sets of 10-12 reps. For the first set work with your feet close, then normal and finally wide, with toes pointing outwards. Try using a 25lbs weight on each side of the machine.

4) Hamstring Curl Machine.

Use a suitable weight (30-40lbs) and perform slow and smooth reps. Avoid pushing yourself on this exercise, as most people’s hamstrings will tend to be tight, and can easily be damaged. Keep your thighs pushed down against the bench.

Aim for 2 – 3 sets of 10 – 12 reps, using a light weight for your first set.

5) Glutes Cable Pull

Connect a foot strap around a leg, just above the ankle joint, and attach this to a low cable pulley.

Hold a secure object for balance.

Do 2 sets of 10 – 12 reps, on each leg.

6) Lunges Using Smith Machine

A combination of either front or rear lunges can be performed using a Smith Machine, however always make sure that you perform with a lightweight, enabling your leg muscles to get use to the movement prior to increasing the weight.

Try 2 sets of 10 – 15 reps each leg, using a light weight (10-15lbs per side), however aim for a full range of movement.

7) Adductor Machine

Keep your legs and back in contact with the machine at all times. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far.

Do 2 sets of 12-15 reps with 45-65lbs weight.

 

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